Skill Work: Weighted Pull-ups EMOM 6 mins 3 weighted pull ups Weightlifting: Back Squat E2MOM 14 Mins 5 back squats at 65% of 1 RM WOD: For time, CAP: 22 MINS 800m Run then 4 rounds of: 20 Wall ball 20/14 lb 10/9 10 hang power snatch 95/65 l then 800m Run    

Skill Work: Tabata Alternating Super Man/Hollow rock hold Weightlifting:Squat Clean plus Two Jerks EMOM 10 MINS 1 SQUAT CLEAN + 2 JERKS START AT 70% This complex is a combination of a full clean from the ground followed by two jerks WOD: (For Time) 100 bar facing burpees at the top of every minute UNTIL…

Skill Work: Handstand Push-ups EMOM 5 mins, straight set of HSPUs, rx+ for those who are able to DO STRICT HSPU! Weightlifting: Push Press + Split JERK E2MOM 14 Mins 3 push press + 1 split jerk at 75% best PUSH PRESS! This complex will be a combination of push presses plus a split jerk…

Skill Work: EMOM 6 mins 6 alternating pistols 3 strict pull ups Weightlifting: Clean DL plus power Clean E2MOM 14 Mins of 3 Clean Deadlifts + 1 PC@ 75% These are Clean DLs followed by a power clean. Maintain your hookgrip! This does not need to be touch and go. Look to maintain a neutral…

Skill Work: EMOM 8 mins 30 seconds of double unders on the even minute then 30 seconds of straight set of chest to bar pull ups on the odd minute Weightlifting: Overhead Squat E2MOM 12 Mins 5 OHS at 65% of your 1 RM WOD:  3 Rounds For time of: 9 Burpee Pull up 15…

Warm-up: Tabata Hand Stand Hold/ walks, free standing or against the wall Weightlifting: Front Squat E3MOM 15 mins work up a new 3 rep max front squat. The lunges from this month surely have strengthed our quad strength and should translate to a strong drive out of a heavy front squat or back squat, record…

Skill Work: Weighted Pull-ups EMOM 6 mins work up to a new 1 rm weighted pull up Weightlifting: Snatch E2MOM 10 Mins work up to a snatch heavy single WOD: 1-Mile Run (Time) Max Effort 1-Mile Run

Skill Work: Toes-To-Bar EMOM 6 MINS work up to a new max set of unbroken toes to bar Weightlifting: Deadlift E3MOM 15 work up to a new 3 rep max deadlift. These do not need to be touch and go, make sure to ensure a tight neutral spine on each pull really dial in your…

Warm-up: Tabata hollow rock, super man holds alternating Weightlifting: Snatch Grip Push Press. E3MOM 12 mins WORK UP TO A NEW 1 REP MAX SGPP We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the…